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- Goblet Squat: 5 sets, 15 reps |
Day 4: Rest Day |
Day 5: Push |
- Standing Dumbbell Press: 4 sets, 12 reps |
- Cable Tricep Pushdown: 4 sets, 12 reps |
- Overhead Tricep Extension: 4 sets, 15 reps |
- Eccentric Only Dips: 5 sets, 15 reps |
- Dumbbell Flyes: 4 sets, 12 reps |
Day 6: Pull |
- Wide-Grip Pull-Ups: 5 sets, 15 reps |
- Seated Machine Row: 5 sets, 12 reps |
- V-Bar Pull Down: 5 sets, 15 reps |
- One Arm Dumbbell Row: 5 sets, 12 reps |
- Underhand Lat Pull Down: 4 sets, 12 reps |
Day 7: Legs |
- Leg Press: 4 sets, 12 reps |
- Standing Calf Raise: 4 sets, 15 reps |
- Box Step-Up: 5 sets, 15 reps |
- Leg Press Calf Raise: 4 sets, 15 reps |
- Calf Raise Machine: 5 sets, 12 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Advanced Routine 13: |
Day 1: Push |
- Incline Dumbbell Fly: 4 sets, 15 reps |
- Pec Deck: 5 sets, 12 reps |
- Eccentric Only Dips: 4 sets, 15 reps |
- Cable Tricep Pushdown: 5 sets, 12 reps |
- Dumbbell Shoulder Press: 4 sets, 12 reps |
Day 2: Pull |
- Dumbbell Curl: 4 sets, 15 reps |
- Underhand Lat Pull Down: 4 sets, 15 reps |
- Cable Face Pull: 4 sets, 15 reps |
- Machine Row: 5 sets, 12 reps |
- Seated Cable Row: 4 sets, 15 reps |
Day 3: Legs |
- Leg Press Calf Raise: 4 sets, 15 reps |
- Box Step-Up: 4 sets, 15 reps |
- Squat: 4 sets, 15 reps |
- Goblet Squat: 5 sets, 12 reps |
- Leg Curls: 5 sets, 15 reps |
Day 4: Rest Day |
Day 5: Push |
- Dumbbell Shoulder Press: 5 sets, 12 reps |
- Dumbbell Arnold Press: 4 sets, 12 reps |
- Machine Chest Press: 4 sets, 15 reps |
- Lateral Raise: 4 sets, 12 reps |
- Pec Deck: 4 sets, 15 reps |
Day 6: Pull |
- Lat Pull Down: 4 sets, 15 reps |
- Shotgun Row: 4 sets, 12 reps |
- Bent Over Barbell Row: 5 sets, 15 reps |
- Dumbbell Shrugs: 5 sets, 12 reps |
- Machine Row: 4 sets, 12 reps |
Day 7: Legs |
- Bodyweight Glute Bridge: 4 sets, 15 reps |
- Squat: 4 sets, 12 reps |
- Box Step-Up: 5 sets, 12 reps |
- Leg Curls: 4 sets, 15 reps |
- Calf Raise Machine: 4 sets, 12 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Advanced Routine 14: |
Day 1: Push |
- Eccentric Only Dips: 5 sets, 12 reps |
- Machine Chest Press: 5 sets, 12 reps |
- Dumbbell Flyes: 4 sets, 15 reps |
- Cable Tricep Pushdown: 5 sets, 15 reps |
- Weight Plate Front Raise: 5 sets, 15 reps |
Day 2: Pull |
- Underhand Lat Pull Down: 5 sets, 15 reps |
- Chin-Ups: 5 sets, 15 reps |
- Dumbbell Curl: 5 sets, 12 reps |
- Machine Row: 5 sets, 15 reps |
- Cable Face Pull: 4 sets, 15 reps |
Day 3: Legs |
- Leg Curl: 5 sets, 15 reps |
- Leg Curls: 4 sets, 12 reps |
- Calf Raise Machine: 5 sets, 15 reps |
- Hyperextension: 5 sets, 15 reps |
- Box Step-Up: 4 sets, 15 reps |
Day 4: Rest Day |
Day 5: Push |
- Skullcrusher: 4 sets, 15 reps |